“Hammy Time” with LCF!

“Hammy Time!” with LCF!

by Lauren Christine Frahn

Grab your Summer refreshments because I have a little bit of a “refresher” course for you regarding your LEG WORKOUTS! 🙂

The QUADRICEPS are found at the front of the thigh and allow the straightening of the leg and flexing of the knee. For most of us, most of the fiber in the quads consists of SLOW-TWITCH, endurance fiber. It is known as “oxidative” fiber and (as the name suggests) it benefits from activity that is aerobic, to a point.

Therefore, the QUADS benefit from HIGHER REPS. The HAMSTRING is a muscle on the back of the leg that is beneath the buttocks and above the knee. The HAMSTRINGS are primarily FAST-TWITCH muscles, responding to LOW REPS and powerful movements. (Reference: Bodybuilding.com)

While some like to train legs all in one day, I prefer to break down my leg work out into two parts (both hitting the total leg) but one day with more of a focus on QUADS/CALVES and the other day with more of a focus on HAMS/GLUTES. Make sure to allow AT LEAST 48 hours between Leg days if you split them up ~ REPEAT, you must allow time for REST and RECOVERY!

LCF’s LEGS Workout! (Focus: HAMS/GLUTES/HIPS)            *Make Every Rep Count* 🙂 🙂

EXERCISE

SETS

REP RANGE

REST

Incline Leg Press ~ GLUTES*FEET HIGH/WIDE on Platform

3

12/12/12

1 Min

STIFF-Leg BARBELL Deadlift*Can go Heavier Here
*Keep Barbell CLOSE to Shins
*Flat Back – Slight bend in Knee

4

12/10/8/12

1 Min

Lying Leg CurlVARY TENSIONS

3

12/12/12

1 Min

Seated Leg Curl                       SS

4

12/10/8/8

1 Min

Seated Leg Extension            SS

4

15/12/10/8

1 Min

Seated Abductor Machine

3

12/10/8

1 Min

Cable “GLUTE” Kickback

3

12/12/12

1 Min

Lying Leg Curls (Lauren Christine Frahn)*Does not include Warm-Up Set!! 🙂

**Keep in mind that this is what personally works for me ~ It is obvious that I like to include a lot of exercises in my workouts! 🙂 If you prefer to train using only three or four exercises, you may choose which exercises you would like to perform from the list, making sure to vary the targeted portions of your LEGS.
***Also, Please keep in mind that this workout is more advanced, so if you are just starting out, you can perform standard sets and remove the super set, if necessary. If you remove the super set, just complete each exercise individually before moving on to the next.

Get to training! 🙂 Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

Stay motivated! 🙂

LCF

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One Response for “Hammy Time” with LCF!

  1. health club nj

    avatar

    June 29, 2012 5:15 am

    I really needed to work out on my legs. You have provided a list of exercises from which I can choose according to my requirement, this is good. Thanks a lot